Big Belly Breathing

14.3 Bed Time Guided Meditation in Hong Kong: Gratitude Theme

• Vanessa Hutchinson-Szekely

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This is a BEDTIME MEDITATION focusing on the theme of Gratitude, and set in Hong Kong. 

Kids are guided into a very relaxing moment at home in their cozy beds, where they focus on their breathing while listening to an audio quiet time activity. 

This meditation can be used as a nighttime routine before bed is to help them ease into slumber land, or also before nap.

The Breathing Practice for this month is Heart Circle breathing.

P.S. Thank you dear listener, Max in Pedro, for this location idea!

Intro/Outro music by Jef Shadoan


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Big Belly Breathing (BBB) is a bilingual audio program for kids (and the grownups who love them), founded by Vanessa Hutchinson-Szekely. Featuring episodes in English and French, BBB focuses on mindfulness, health, and wellness—inviting young listeners into joyful, imaginative, and restorative practices.

As a Physical Education and meditation teacher, parent of bilingual kids, yoga instructor, social-emotional learning facilitator, and holistic health & wellness coach, Vanessa created Big Belly Breathing to help children establish daily habits that nurture both body and mind.

Healthy Habits = Happy Kids

Through each episode, children are gently guided to:

  • Breathe mindfully
  • Stretch their creativity
  • Build emotional awareness
  • Practice gratitude
  • And enjoy mini-moments of deep rest that help them reset, restore, and recalibrate.

In today’s busy, screen-heavy world, BBB offers kids a chance to feel centered, grounded, and good—helping them create their own self-care rituals, routines, and wellness habits that can last a lifetime.

These tools support mental clarity, physical health, and emotional resilience, setting kids up for more joy today and as they grow into adulthood.

But it’s not just for kids!

BBB also includes special episodes designed for ...

Dreamy Nighttime Adventure with the Pink Dolphin in Hong Kong


**Good evening, Welcome to Big Belly Breathing, where we float into a world of imagination and relaxation.**


My name is Vanessa Hutchinson-Szekely, and I’m enchanted to guide you through this soothing nighttime journey. This month’s theme is Gratitude, and our special breathing practice is Heart Circle Breathing. As we prepare for bed, let’s take this time to cozy up in our beds, feeling warm and safe.


To begin, find a comfortable position under your blankets, close your eyes, and take a deep breath in through your nose. Feel your heart begin to glow with warmth, and as you exhale through your mouth, imagine the warmth spreading around you. Let's practice Heart Circle Breathing together. Place your hands gently on your heart, moving them in a circle as you inhale, then reverse the circle as you exhale. Let’s do this for a few breaths, feeling relaxed and calm.


**Meditation:**

Tonight, we’re embarking on a magical journey to the dazzling city of Hong Kong. This vibrant metropolis is known for its stunning skyline, beautiful nature, and rich culture. As we explore, you will be joined by a playful pink dolphin, your special nighttime companion. She’s here to guide you through this adventure, bringing joy and laughter along the way.


Imagine yourself floating on a soft cloud, drifting over the sparkling waters of Victoria Harbour. The city lights twinkle like stars, and the gentle waves rock you as you glide through the night sky. Your pink dolphin friend swims alongside you, her bright pink skin shimmering in the moonlight. You feel a sense of wonder and excitement as you gaze down at the breathtaking view.


As you arrive at **Hong Kong Island**, take a moment to admire the iconic skyline. The tall buildings are adorned with colorful lights, creating a stunning display against the dark sky. You can hear the distant sounds of laughter and chatter from the bustling city below. In this moment, feel gratitude for the beauty and energy of Hong Kong. Breathe in the fresh ocean air, and as you breathe out, release any worries from your day.


Next, your pink dolphin guides you to the serene beauty of **Lantau Island**, where you’ll find the peaceful **Tian Tan Buddha**. Imagine standing at the foot of this majestic statue, surrounded by lush greenery and the sounds of nature. The gentle rustle of leaves and the soft calls of birds create a soothing symphony. You feel a sense of calm wash over you as you take in the tranquil atmosphere. Your dolphin friend splashes playfully in the water nearby, inviting you to join in the fun. Together, you laugh and play, feeling the joy of the moment.


As the adventure continues, your pink dolphin leads you to **Ocean Park**, a delightful marine-themed park filled with exciting attractions and vibrant sea life. Imagine wandering through the park at night, where the colorful lights illuminate the pathways. You watch in awe as dolphins perform graceful flips and jumps, their movements flowing effortlessly through the water. The sweet scent of cotton candy fills the air, and you can hear the laughter of children enjoying the rides. Feel the excitement and joy around you, knowing that this magical place is a celebration of life and happiness.


As you prepare to leave this enchanting world, take a moment to thank your pink dolphin for her companionship and the joyful experiences you’ve shared. Breathe in deeply, savoring the memories of your adventure in Hong Kong, and exhale slowly, releasing any remaining tension.


Your body, brain and heart are now ready for a restful night’s sleep.


Goodnight dear one. Sleep tight, sweet dreams and bonne nuit.